ISOMETRICS: ACTIVITY FOR SEDENTARY & ACTIVE LIFESTYLE

Isometrics:

ACTIVITY FOR SEDENTARY & ACTIVE LIFESTYLE

BY DR. DAVID DEROSE, M.D., M.P.H.

Exercise has far-reaching benefits, helping prevent or treat heart disease, certain cancers, diabetes, high blood pressure, osteoporosis, and more. It has been linked to improved physical and mental performance. However, despite the growing body of evidence documenting the benefits of physical activity, some segments of our population are exercising less today than they were a decade ago.

One barrier to exercise is the perception that it takes a sizable time commitment to achieve any serious benefits. Another barrier is that an effective exercise program requires a person to either leave his or her home or make a major investment in expensive equipment. However, by budgeting only about 30 minutes per week to exercise, in your own home, you can reap significant health benefits. Consider the example of blood pressure.

When Véronique Cornelissen and her colleagues analyzed the medical literature dealing with exercise they uncovered three studies that explored an amazing exercise strategy. Isometric handgrip exercise lowered blood pressures in the range of 13 points systolic and 6 points diastolic.

"...only about 30 minutes per week to exercise, in your own home, you can reap significant health benefits."

If you’re not familiar with the isometric terminology, it refers to muscular contraction without change in a muscle’s length. In the case of isometric handgrip exercise, a person holds a steady grip on a special device for a predetermined time. Here is one protocol based on the research studies:

• Perform handgrip exercise sessions three times per week • During each exercise session, perform four sets of the exercise, two using your dominant hand, and two using the non-dominant hand • Each set consists of holding a grip device continuously for two minutes at 30% of your maximal voluntary contraction (i.e., about 1/3 of the maximum force you could exert by squeezing) • Take a one-minute rest between each set (therefore, the thrice weekly sessions would each take about 11 minutes; four sets of exercise at two minutes each, plus three oneminute rests) • Continue the exercise program for at least six weeks

How does this simple exercise provide blood pressure benefits? Think of it this way: if your blood has less resistance to flow, then it can be pumped throughout your body using less pressure. Some studies have found a decrease in oxidative stress associated with such handgrip regimens. And decreased oxidative stress helps with blood fluidity.

Although the research is limited on handgrip exercise, a larger literature base exists relating to resistance exercise in general. Other types of resistance training do indeed decrease oxidative stress and improve hemorheology indicators.

Yes, more research needs to be done. However, I believe that we have more than ample evidence to warrant including resistance exercise to your daily routine. That’s why your challenge today is to either add this form of exercise to your weekly program—or ramp up the amount of time you spend doing resistance training.

How Do I Add Resistance Exercise to My Lifestyle?

Of course, you could begin by adding isometric grip strength exercise. The only difficulty you might have is determining what constitutes 30% of your maximal contraction. A knowledgeable sporting goods store or health club should be able to assist you.

On the other hand, if you’re looking for a more comprehensive resistance exercise program (which I endorse), the American College of Sports Medicine (ACSM) and other experts have provided specific guidelines for starting or ramping up a resistance exercise program.

On the other hand, if you’re new to resistance exercise, or haven’t done it for many years (and want to do something more than isometric handgrip exercise), here are my recommendations for sedentary adults, drawn from current guidelines:

• Train each major muscle group once or twice per week using your choice of exercise and equipment. This should involve eight or 10 different exercises. Note: All resistance types (e.g., freeweights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury. • Do two to four sets of each exercise with 10-15 repetitions per set. • Use 60 to 70 percent of your maximum weight tolerated for each exercise. Alternately, start with a weight where you fatigue during the 10-15 repetition range (your fatigue point occurs when you can’t perform even one more repetition with proper form). • Wait at least 48 hours between resistance training sessions. • For each specific exercise, once you can complete 17 repetitions at a given weight, increase the weight by 5 to 10 percent.

You now have the basics. Set your goals for resistance exercise today!

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